When looking for a quick and very informative read regarding lifting, checking out http://catalystathletics.com; in my opinion, they are perhaps the finest and most complete sources for online education regarding everything from the basics to those subtle and oh-so-important tweaks that make the difference your lifting. This is a LIFTING site, it's not about WODs, but that distinction is what makes it my favorite source. Founder and owner, Greg Everett, will not discount the value of WOD training, but believes in the power of lifting. There are those who lift weights… and there are weightlifters -- this site is about weightlifters but this site for anyone who cares about their lifts!
While at my CrossFit Certification in Santa Cruz in 2005, I met Greg Everett and have enjoyed following his website. His coaching is sound and his writing style is a pleasure to read.
Here is an example of "the little things" which make all the difference…
TRAINING TIP: GET YOUR DAMN AIR
by Greg Everett
Lately I have noticed a few of my new lifters "sipping" air gently before lifts, especially jerks, getting about enough air to fill one infant lung at best.
In order to pressurize the trunk to create maximal rigidity, you need a lot of air - like all of it. You need to fill the lungs, which requires getting your guts out of the way so your diaphragm can contract. If your abdomen doesn't visibly expand as you're taking in a breath, you're not taking in a full breath. Getting nothing but a little rib lift with your breath indicates a shallow, chest breath only that will do little to help with trunk stability.
Before you take in your last big breath, relax your abs a bit so they can expand - your guts have to go somewhere. Keeping your abs locked in tightly when trying to take a deep breath makes as much sense as blowing up a balloon while you squeeze it in your fist.
Once you've genuinely filled your lungs, THEN cinch down your trunk circumferentially - abs, back, and everything in between (and crush your guts between your diaphragm and pelvic floor).
Maximal trunk rigidity means maximal force transfer from the legs/hips to the bar and maximal protection for the spine; don't half-ass it.
No comments:
Post a Comment